Saturday 6am Sharp Wanda Sandhills
CrossFit Inventive – CrossFit
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) Green banded mobility 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps but flicks leg swing forward & lateral lap spiderman lunge lap inchworm 1 push up 20 scorpions front/back Lower back/hip flexor stretch Glute stretch ………………………………. Strength: Clean (10 mins to establish Full […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run 10 leg swings forward lateral 5 inchworm 1 push up 1 lap spiderman lunge 20 scorpions front/back 30 sec glute stretch each side 60 sec couch stretch each side 3 x 30 sec hammy stretch —————————— Strength: Metcon (No Measure) 5 mins on: T2B Kipping Practice […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run 10 leg swing forward/lateral 5 inchworm 1 lap spiderman lunge 20 scorpions front/back Lower back/hip flexor stretch 30 sec E/S Glute stretch 30 sec E/S 3 rounds: 30 sec L-ring sit, 30 sec rest. ——————————————– Accessory & Skills work: Bent Over Row (3 sets 8 reps […]
Tuesday
CrossFit Inventive – CrossFit Warm-up (No Measure) PVC pipe warm up 10 shuttle runs 4 laps side skips 2 laps high knees 2 laps but flicks leg swing forward & lateral lap spiderman lunge lap inchworm 1 push up 20 scorpions front/back Glute stretch ………………………………. Strength: Hang Snatch (10 mins to find Hang Full Snatch […]
Monday week 1 Road to the Open 2017
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run 10 Leg swings Forward/lateral 1 lap inchworm 1 push up 1 lap spiderman lunge 20 scorpions front/back Lower back hip flexor stretch 30 sec E/S Glute stretch 30 sec E/S 5 Mins on Double Under practise ————————– Strength: Back Squat (3 sets 10 reps 2-3 mins […]
Saturday
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run 10 leg swings forward/Lateral 5 inchworm + 2 push ups 1 lap spiderman lunge 20 scorpions front/back Stretches: Lower back/hip flexor glute ———————- Strength: Deadlift (10 Min EMOM: 3 reps @75% 1RM) TNG reps. Metcon (AMRAP – Reps) For time: 20 x Box Jump overs 40 […]
Friday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 PvC pipe passthroughs 10 pass arounds each way 10 OHS 10 shutlle runs 4 laps side skips 2 laps high knees 2 laps butt kickers 10 leg swings forward/lateral 5 inchworm 1 push up 1 lap spiderman lunge 20 scorpions Lower back/hammy stretch Glute stretch ———————- Strength: […]
Thursday
CrossFit Inventive – CrossFit Warm-up (No Measure) 10 shuttle runs 4 laps side skips High knees Butt flicks 10 forward/lateral leg swings 5 Inchworm 2 push-ups 20 scorpions hip flexor & Lower back stretch Hamstring box stretch 2 mins —————————————– Strength: Metcon (Time) For time, In 4 even teams : 200 Cal Assault Bike @10 […]
Wednesday
CrossFit Inventive – CrossFit Warm-up (No Measure) 400m run 10 leg swings forward/lateral 5 inchworm 1 push up 1 lap spiderman lunge 10 wall squats 20 Scorpions front back lower back/hip flexor stretch Glute stretch 5 mins on Double under tech! ——————— Bent Over Row (4 sets 8 reps super set with max rep Strict […]